Chapter 6 - Training

1) Training Methods 2) Principles of Training

Training Methods:
Weight TRAINING Interval TRAINING Circuit TRAINING Continuous TRAINING Fartlek TRAINING

Weight Training:
Build muscle bulk and strength Assists recovery from injury -Bench press

-Bicep curls -Squats E.g. 3 sets of 10 repetitions on each exercises

Interval Training:
Periods of work followed by rest, e.g. 50m sprint 30 second rest 50m sprint 30 second rest etc

Used to improve speed or stamina

Circuit Training:
Consists of stations of exercises, periods of work and rest and can be adapted to include all aspects of skill/health related fitness components Example: 10 stations: Bench jumps, Plank Sit-ups, Press-ups etc

Continuous Training:
Training over a set distance or time. Good for stamina. Aim to keep the heart rate high for an extended period. MHR = 220 your age Aerobic zone = 60-80% of MHR Anaerobic zone = 80-90% of MHR

Fartlek Training:
Mixture of different speeds, distances and intensities over different terrain (hills, park etc). Keeps the HR changing. Good for games players.

Principles of Training
S-PECIFICITY P-ROGRESSION O-VERLOAD R-EVERSIBILITY

T-EDIUM (not getting bored)

PRINCIPLES OF TRAINING
S-PECIFICITY Training that is particularly suited to a particular activity.

PRINCIPLES OF TRAINING
P-ROGRESSION Gradual increase in training as body adapts to increased demands.

PRINCIPLES OF TRAINING
O-VERLOAD Making the body work harder than normal. Adapted through FIT (frequency, intensity and time)

PRINCIPLES OF TRAINING
R-EVERSIBILITY Not stopping training so improvement is maintained.

PRINCIPLES OF TRAINING
T-EDIUM Keeping training interesting so you dont get bored (lose motivation)